How to workout in the’outdoors with tips from personal trainer Roberta Mirata and Wiko

Wiko asked blogger and personal trainer Roberta Mirata for some tips for working out outdoors and getting back in shape after lock down. To always keep track of activity and set new goals, there is the Wiko Health app featured on the View4 Collection.

There are no more excuses…

Too often, work forces us to spend our days sitting in front of a computer. The lock down of the past few months, plus it has greatly reduced the possibility of outdoor living, taking advantage of the first days of spring.

However, now that there are no more excuses and limits to travel, it is possible – even for those who are not gym and fitness freaks – to get back on the move, safely, by resuming open-air workouts, with walking or running sessions.

In this, Wiko, French-Chinese phone brand, has developed for its latest devices, such as the models View4 e View4 Lite a handy app – Wiko Health – to keep track of daily training.

Simple and intuitive, the Wiko Health app allows users to track their daily physical activity, counting the steps taken, the distances walked, the calories burned, activity time. You can also set goals, Modify and customize them as the days go by and as progress is made, thus moving from a fluid walk to a more pushed and sustained run. Wiko Health is in fact also ideal for the running tracking, keeping track of speed, gait, performance by setting reminders daily or weekly, even setting up some “medals” to be achieved based on the number of miles done or consecutive days of training completed. All, of course, with the sharing possibilities one’s “accomplishments” on social profiles.

But there is more, for an ideal workout that takes into account the forced sedentariness of the last period, Wiko has enlisted the support of an expert. The brand questioned Roberta Mirata, blogger and personal trainer, tracked on Instagram at profile @robertamirata, to learn tips for getting back on track, outdoors, hoarding sunshine and vitamin D, but without forcing your physique.

1) Short but fast steps, up to 10.000 steps per day

“If running is not in your wheelhouse” – Roberta Mirata comments – “you will have a chance to take long walks. The advice is to opt for short but fast steps, which will allow you to burn calories. Take an hour of your time and dedicate it to yourself.

Your goal will be to arrive from the legendary 10.000 steps per day“.

2) Keep an eye on temperatures to choose the best time of day

Morning and late afternoon are, without a doubt, the best times for outdoor activity. The temperatures are milder, the air cooler, and in addition you can enjoy magical moments, such as sunrise and sunset. Smartphone in hand, there will be time – during a break – to capture a view and share it on social.

3) Maintain proper hydration

Even during a rainy day, and even more so under the hot sun, you should always remember to stay hydrated. It is essential to always carry a bottle of water with you, adding – if you sweat a lot – mineral salts to quickly replenish those lost. “Sweating a lot – emphasizes Roberta Mirata – does not mean to lose weight but rather to lose vital water for our body. This is why supplementation is essential“.

4) Switch from walking to running yes, but in moderation

For those who will start running again, the advice is to start with the classics 5km and, only from the following week, gradually increase the miles on the legs. On the other hand, for those who want to start running, after so many years of stopping, it would be appropriate to alternate between walking and running, without tiring too much. Your body will tell you when to stop and when to start again. It is also good to choose appropriate and comfortable shoes for both activities.

5) A bench to finish the training

If you find a bench or low wall along the way, take advantage of them but not to rest. A few muscle toning exercises can only do you good. So, off to pectoral push ups (push-ups on the arms resting on the bench), dips for triceps (with your back to the bench), but also squats and lunges for legs and buttocks.